A hearty, comforting, satisfying and wholesome meal your family is going to love (even if they are not vegan). This plant-based curry is packed with protein, fiber and antioxidants. It’s a simple dish that checks all the boxes for flavor, nutrition, and simplicity.

Perfect for busy weeknights or cozy weekend meals, this one-pot red lentil curry comes together with very little prep and delivers bold, warming spices in every bite. Whether you’re a seasoned cook or just getting started with plant-based meals, this recipe is a no-fail way to impress your taste buds and your loved ones. Trust me, this is a crowd pleasing recipe that is going to have everybody coming back for seconds.

WHY YOU’LL LOVE THIS RED LENTIL CURRY

Creamy and Comforting: The combination of coconut milk and tender red lentils creates a lusciously creamy texture that’s incredibly satisfying. Is there anything more comforting than a bowl of curry?

Packed with Protein, Fiber and Antioxidants: Red lentils are a fantastic source of fiber and plant-based protein, making this curry filling and nutritious. Carrots, tomatoes and spices are known for their antioxidant properties.

Spice-Rich and Flavorful: A beautiful blend of spices -ginger, curry, garam masala and turmeric- elevates the flavors, making each bite a delight.

Vegan and Gluten-Free: This recipe is naturally vegan, dairy-free, and gluten-free, making it suitable for many dietary needs.

Easy to Make: Just one pot and simple ingredients are all you need for this fuss-free recipe.

Batch Cooking and Meal-Prep Friendly: This recipe doubles well and makes great leftovers! Store any extras in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.

This curry pairs beautifully with brown rice or quinoa. For an extra special touch, serve it with a side of homemade naan or roti. You can also serve it alongside steamed potatoes or a light cucumber salad to balance out the rich flavors.

Red lentils are a fantastic plant-based protein source and cook quickly compared to other lentils. Their mild flavor makes them the perfect base for bold spices, and they break down into a creamy texture -my favorite thing about them- ideal for thickening curries. Plus, they’re rich in fiber, iron, and essential nutrients, making this dish as nourishing as it is delicious.

FAQ

Can I make this curry ahead of time?
Yes! This curry tastes even better the next day after the flavors have had time to meld together. Store it in the fridge and reheat gently on the stove when ready to enjoy.

Can I use other types of lentils?
I wouldn’t recommend using other types of lentils, this curry is all about texture and creamy red lentils are partly responsible for that. Not a fan of red lentils? Then try my Potato, Carrot and Chickpea Curry.

Is this curry freezer-friendly?
Absolutely! This curry freezes well for up to 3 months. Let it cool completely before transferring it to a freezer-safe container. When ready to eat, thaw overnight in the fridge and reheat on the stove.

If you make this lentil curry recipe, be sure to leave a comment below! And don’t forget to snap a picture and tag us on Instagram @mondaydreamsblog so we can see your delicious creations. I love hearing from you and seeing how you make these recipes your own!

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Vegan Red Lentil Curry

A healthy crowd-pleasing recipe that’s perfect for busy weeknights or cozy weekend meals, this one-pot red lentil curry is easy to prepare and delivers bold, warming spices in every bite.

Course Main Course

Cuisine Gluten-Free, Indian-Inspired, Vegan, Vegetarian

Keyword comfort food, easy recipes, gluten-free dinner, lentil curry, vegan curry, vegan recipes

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Servings 5

Ingredients

• 2 Tbsp olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 Tbsp finely grated ginger
• 2 Tbsp tomato paste
• 2 medium carrots, very finely chopped or coarsely grated
• 2 tsp curry powder
• 1 tsp garam masala
• 1 tsp chili flakes, optional, omit if you don’t like spicy food
• ½ tsp turmeric powder
• 1 cup uncooked red lentils, rinsed and drained
• 1 14 oz can diced tomatoes
• 1 14 oz can full fat coconut milk
• 1 ⅓ cup water
• 1 tsp sea salt
• 1 tsp coconut sugar

TO SERVE:

• Brown rice or quinoa
• Cilantro
• More chili flakes

Instructions

• In a large pot, heat olive oil over medium heat. Add chopped onion and sauté until soft and translucent, about 5 minutes.
• Add garlic, ginger, tomato paste and carrots and sauté for 5 more minutes.
• Stir in the curry powder, garam masala, chili flakes and turmeric. Toast the spices for 1 – 2 minutes, stirring frequently, to release their flavors.
• Add the red lentils, tomatoes, coconut milk, water and sea salt. Stir to combine, then bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for 25 – 30 minutes, or until the lentils are soft and the curry has thickened.
• Add coconut sugar. Stir to combine. Turn off the heat, taste and adjust seasoning. I added ¼ tsp more of sea salt.
• Serve with rice and cilantro and enjoy this cozy meal.
• Leftovers can be stored in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.

The post Vegan Red Lentil Curry appeared first on Monday Dreams.

This delicious, wholesome, plant-based dinner is simple to prepare and so comforting! It’s inspired by Mediterranean cuisine and is sure to become a favorite in your home. Packed with fiber, protein, healthy fats, and complex carbs, this cozy vegan dish is not only incredibly satisfying but also boasts numerous health benefits.

Butter Beans: These creamy legumes are rich in protein and fiber, making them a fantastic meat substitute. They also provide essential vitamins and minerals like folate, magnesium, and iron, supporting heart health and boosting energy levels.

Zucchini: I’m loving zucchini lately, it’s low in calories but high in nutrients, zucchini is a great source of vitamins A and C, potassium, and antioxidants. It adds a subtle juiciness to the dish, perfectly balancing the creamy texture.

Tomatoes: One of my favorite ingredients and a Mediterranean Diet staple. Bursting with flavor and nutrition, tomatoes are an excellent source of vitamin C, potassium, and lycopene, a powerful antioxidant that prevents and fights cancer. Tomatoes add a bright, tangy element that complements the other ingredients beautifully.

Cashews: These nuts are a wonderful source of healthy fats, protein, and magnesium. When blended, they create a rich, creamy base that enhances the overall texture and taste of almost any dish.

Amazing Flavors

Inspired by the fresh, vibrant flavors of Mediterranean cuisine, this dish combines creamy, buttery beans with juicy zucchinis, tangy sweet tomatoes and a beautiful blend of herbs. The cashew cream ties everything together, creating a luxurious, velvety sauce that takes this simple recipe to the next level.

This dish is not only bursting with flavor but also packed with nutrients. The butter beans provide plant-based protein and fiber, aiding in digestion and keeping you full longer. Zucchini and tomatoes contribute essential vitamins and antioxidants, promoting overall health and well-being. The cashews add a dose of healthy fats and protein, making this a balanced meal that supports heart health and keeps you energized.

The result is a wholesome, satisfying and oh-so-tasty vegan meal that will have you going back for seconds. A perfect example of how plant-based meals can be both nourishing and incredibly delicious. Not vegan? Trust me, everyone is going to enjoy a bowl of this cozy butter bean stew.

Tried this simple vegan recipe? Feel free to share your creations on Instagram @mondaydreamsblog and tag us so we can see your beautiful dishes! Or leave a comment below. We love hearing from you!

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Creamy Zucchini Tomato Butter Beans

A creamy, wholesome, and utterly comforting meal. An easy recipe that will satisfy vegans and non-vegans alike. Give it a try for your next dinner and enjoy a taste of Mediterranean-inspired goodness.

Course Mains

Cuisine Mediterranean, Vegan, Vegetarian

Keyword butter beans, easy recipe, healthy dinner, mediterranean cuisine, nutritious meal, plant based meal, vegan dinner, vegan recipe

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Soaking Time (optional) 8 hours hours

Ingredients

CASHEW CREAM:

• ⅓ cup cashews, soaked for at least 3 hours, preferably overnight*
• 1 cup water

BUTTER BEANS:

• 1 Tbsp olive oil
• 1 small onion, finely chopped
• 3 garlic cloves, minced
• 1 medium zucchini, halved lengthwise, then thinly sliced
• ⅓ cup finely diced red pepper
• 2 tsp dried basil
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 1 tsp smoked paprika
• 1 tsp chili flakes, optional, omit if you don’t like spicy food
• 2 cups cooked butter beans
• 2 cups diced fresh tomatoes
• 3 Tbsp tomato paste
• 2 tsp coconut sugar
• 1 – 1 ¼ tsp sea salt

TO SERVE:

• Slice of sourdough
• Fresh parsley and basil
• Drizzle of olive oil

Instructions

CASHEW CREAM:

• Drain and rinse cashews.
• Add cashews and water to a high-speed blender and blend until smooth and creamy. Set aside.

BUTTER BEANS:

• In a large skillet or pot, heat olive oil over medium heat. Add onion and garlic and sauté for 5 minutes.
• Add the zucchini, red pepper, dried herbs and spices and a big pinch of sea salt. Cook, stirring, for 8 more minutes.
• Stir in the butter beans, tomatoes, tomato paste, cashew cream, coconut sugar and sea salt. Lower the heat and simmer, stirring occasionally to prevent the beans and vegetables from sticking to the bottom, for 15 – 20 minutes, or until the zucchini is tender.
• Turn off the heat and serve warm with a big slice of sourdough, fresh herbs and a drizzle of olive oil.
• Enjoy this comforting vegan meal!
• Leftovers can be stored in an airtight container in the fridge for 4 – 5 days. You can reheat leftovers on the stove.

Notes

*Soaking nuts overnight makes them a whole lot healthier (you can read more about it here). But if you are hungry and want to make this tasty treat right now, soak the cashews in boiling water for 20 - 30 minutes. This will soften them quickly.

The post Creamy Zucchini Tomato Butter Beans appeared first on Monday Dreams.

Looking for a cozy and nourishing soup to warm you up from the inside out? This hearty vegan soup might be exactly what you need! Packed with wholesome ingredients and bursting with flavor, this plant-based meal is the perfect way to satisfy your cravings while nourishing your body.

I love the combination of zucchini, leek and garlic with the added sweetness of coconut milk. There’s also fresh ginger, herbs and spices; and white beans which provide nutrition, texture and a delicate flavor. It’s a refreshing and scrumptious combo that I think you are going to love.

The Health Benefits and Flavor Profile

Zucchinis are not only delicious but are also low in calories and high in fiber, making them a great addition to any meal. They provide a subtle sweetness and a delightful texture to this soup.

White beans are a fantastic source of plant-based protein and fiber. Beans will keep you full and satisfied. They have a hearty, almost creamy texture, and add richness and depth to the soup.

Leeks lend a mild, onion-like flavor to the soup, while also providing essential vitamins and minerals, such as vitamin K and manganese. Also, leeks are rich in prebiotics, this means they feed the good bacteria in your gut.

Peas add a pop of color and sweetness to the soup, as well as an extra boost of fiber and protein.

This simple soup is the epitome of comfort food. With creamy coconut milk adding richness and a delicate sweet flavor, every spoonful feels like a warm hug on a cold day. Whether you’re looking for a hearty lunch or a cozy dinner, this soup is sure to hit the spot.

Dive into a Bowl of Comfort

Made all in 1 pot with simple, nourishing ingredients, this Zucchini, Coconut, and White Bean Soup is sure to become a favorite in your household. This healthy plant-based recipe can be stored in the fridge for up to 5 days. Or frozen for up to a month.

With its nutritious ingredients and delicious flavor profile, it’s a meal that you can feel good about enjoying any day of the week. So, grab a spoon and cozy up with a bowl of this comforting plant-based soup!

Tried this healthy vegan soup? Let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below. We love hearing from you!

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Zucchini, Coconut and White Bean Soup

Made all in one pot with simple, wholesome ingredients. This Zucchini, Coconut and White Bean Soup is fiber-rich, protein-rich and incredibly delicious. A budget-friendly meal that also happens to be healthy, easy and comforting. The perfect weeknight dinner.

Course Main Course

Cuisine Mediterranean Diet Friendly, Plant-based, Vegan

Keyword comfort food, healthy soup, plant based recipe, vegan soup, zucchini soup

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 4 - 5

Ingredients

• 2 Tbsp olive oil
• 2 medium leeks, white and light green parts only, thinly sliced (yields about 2 cups)
• 5 garlic cloves, minced
• 3 cups zucchini, diced into bite-size pieces
• 1 Tbsp + 1 tsp finely grated ginger, tightly packed
• 2 tsp ground coriander
• 1 tsp dried thyme
• 3 cups cooked cannellini beans
• 1 14 oz or 400 ml can of full-fat coconut milk
• 2 ½ cups water or vegetable broth
• ⅔ cups frozen peas, thawed
• ½ cup fresh basil, finely chopped
• 1 ¼ - 1 ½ tsp sea salt
• Freshly ground black pepper

TO SERVE:

• Fresh basil, cilantro or parsley
• Squeeze of lime or lemon

Instructions

• In a large pot, heat the olive oil over medium heat. Add the sliced leek and minced garlic, and sauté for 2-3 minutes, until softened.
• Add the diced zucchinis, a big pinch of sea salt and cook, stirring, for an additional 5 minutes.
• Add ginger, coriander and thyme and sauté for 2 more minutes.
• Stir in the white beans, coconut milk, vegetable broth or water and 1 teaspoon of sea salt. Bring the soup to a simmer, then reduce the heat to low and let it simmer for 10 minutes, allowing the flavors to develop.
• Add peas and cook for 2 more minutes.
• Turn off the heat and add the fresh basil and season with more sea salt and black pepper to taste.
• Ladle the soup into bowls, garnish with fresh basil and add a squeeze of lime, if desired. Serve hot and enjoy!

The post Zucchini, Coconut & White Bean Soup appeared first on Monday Dreams.

I’ve realized I didn’t have a vegan curry recipe on the blog and that needed to be fixed. This chickpea curry is easy, hearty and flavor-packed. It’s also super cozy, so it’s the perfect meal for a cold, rainy day. Or any other day because who can say no to a warm bowl of curry?

I love that curries can be easily made vegan and healthy without compromising on flavor. A curry can be an incredibly well-balanced meal that’s also budget-friendly, protein-rich and fiber-rich. Plus, they are loaded with healing spices, and I always love adding a good amount of vegetables and legumes. Best of all, they are a truly simple, delicious meal that everybody loves.

This plant-based potato, carrot and chickpea curry is so filling and delicious you are going to be making it on repeat. Trust me, even the pickiest meat eaters are going to fall in love with this wholesome meal. And it’s so easy to make! A comforting vegan curry that is made all in 1 pot with simple, nourishing ingredients.

This crowd-pleasing meal is packed with vegetables like potatoes, onions, carrots and peas and seasoned with a blend of warming spices. Chickpeas add flavor, texture, fiber and plant-based protein to this healthy vegan recipe. And coconut milk makes it so creamy and lush. I like to serve it with black or brown rice, cilantro and sliced chili. But it’s truly scrumptious on its own.

Have leftovers? This nourishing plant-based recipe can be stored in the fridge for up to 5 days. It can be frozen, though I don’t recommend it. If you decide to freeze this vegetarian potato curry know that the flavors are going to still be there, but the veggies will lose their texture and become a bit mushy.

Tried this chickpea curry? Let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below. We love hearing from you!

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Potato, Carrot & Chickpea Curry

Easy, hearty and oh-so-tasty Potato, Carrot and Chickpea Curry. Made all in one pot with simple, wholesome ingredients. This crowd-pleasing vegan curry is fiber-rich, protein-rich and incredibly delicious. A budget-friendly meal that also happens to be healthy and so comforting.

Course Mains

Cuisine Indian-Inspired

Keyword curry, healthy recipe, vegan curry, vegetarian dinner

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 4

Ingredients

• 1 Tbsp olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 chili, minced – or a tsp of chili flakes. Omit if you don’t like spicy food
• 1 Tbsp finely grated ginger
• 2 Tbsp tomato paste
• 1 Tbsp curry powder
• 1 tsp ground coriander
• 1 tsp ground cumin
• ¼ tsp ground turmeric
• 2 medium carrots, halved lengthwise, then thinly sliced
• 1 medium/big potato, cut into bite-size pieces (0.5 inches or 1 – 1.5 cm cubes)
• 1 15 oz can of chickpeas, drained and rinsed – or 1 ½ cup of cooked chickpeas
• 1 can full-fat coconut milk
• ¾ cup water
• ½ cup peas, I used thawed frozen peas
• 1 Tbsp lime juice
• 1 tsp coconut sugar, or brown sugar
• 1 – ½ tsp sea salt, or more to taste

TO SERVE:

• Cooked brown or black rice
• More lime juice
• Fresh cilantro, chopped
• Chili, finely chopped or thinly sliced

Instructions

• Heat olive oil over medium heat in a heavy-bottom sauté pan or a medium-sized pot.
• Add onions and a big pinch of salt and sauté for about 5 minutes.
• Add garlic, chili and ginger. Cook for 3 more minutes, always stirring to keep the vegetables from burning.
• Add tomato paste, curry powder, ground coriander, ground cumin and ground turmeric and sauté for another minute or two, until fragrant.
• Add the carrots and potato. Stir to coat the vegetables with the spice mixture.
• Stir in the chickpeas, coconut milk, water and 1 tsp sea salt. Make sure the vegetables are covered with liquid, if not, add ¼ cup more water. Bring to a boil, then lower the heat to medium-low and simmer, stirring occasionally, for 25 - 30 minutes. Or until the vegetables are tender.
• Add peas and cook for 1 more minute.
• Turn off the heat and add lime juice and coconut sugar. Stir to combine. Season to taste with more sea salt.
• Serve warm and enjoy this cozy meal!

The post Potato, Carrot & Chickpea Curry appeared first on Monday Dreams.

If you are looking for a simple, wholesome meal that’s pure comfort, then this black bean stew has your name written all over it. A bowl of this cozy stew will have you coming back for seconds. Trust me, even the pickiest meat eaters are going to love it. It’s filling, comforting and oh-so-tasty! And the best part is this (secretly) vegan stew is super healthy.

Made all in one pot with simple, nourishing ingredients. I like to serve it with an extra squeeze of lime juice, more parley and chopped avocado; sometimes I’ll add a slice of crusty sourdough. But it’s absolutely delicious on its own.

This crowd-pleasing stew is packed with veggies like butternut squash, onions and carrots and seasoned with a lovely mix of herbs and spices. Black beans and quinoa provide a good amount of vegan protein and so much more. You might have heard that quinoa is a powerhouse of nutrition, but did you know quinoa is a complete protein source? And did you know black beans are also packed with health benefits?! They are fiber-rich and a great source of plant-based protein, vitamins, minerals and antioxidants. Black beans can boost your digestion, help stabilize your blood sugar levels and prevent an array of diseases. And they are filling, cheap and super delicious! Want to know more about this incredible legume? Check out this link.

This healthy plant-based recipe can be stored in the fridge for up to 5 days. It can be frozen, though I don’t recommend it. If you decide to freeze this butternut squash stew know that the flavors are going to still be there, but the veggies will lose their texture and become a bit mushy.

Tried this vegan stew? Let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below. We love hearing from you!

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Butternut Squash, Black Bean & Quinoa Stew

Made all in one pot with simple, wholesome ingredients. This Butternut Squash, Black Bean and Quinoa Stew is fiber-rich, protein-rich and incredibly delicious. A budget-friendly meal that also happens to be healthy, easy and comforting; the perfect weeknight dinner.

Course Mains, Soups and Stews

Cuisine Mediterranean Diet Friendly, Vegan, Vegetarian

Keyword black beans, butternut squash recipes, comfort food, easy recipes, stew, vegetarian recipe

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Ingredients

• 1 Tbsp olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 medium carrot, halved lengthwise, then thinly sliced
• 2 cups butternut squash, peeled and chopped into 0.5 inches or 1-1.5 cm cubes
• ½ cup red bell pepper, finely chopped
• 2 Tbsp tomato paste
• 1 Tbsp freshly grated ginger
• 1 Tbsp fresh thyme
• 1 ½ tsp smoked paprika
• 1 tsp ground coriander
• 1 15 oz can diced tomatoes
• 3 cups water
• 1 15 oz can of black beans, drained and rinsed – or 1 ½ cups of cooked black beans
• ⅓ cup uncooked quinoa, rinsed
• ½ cup parsley, finely chopped
• 2 Tbsp lime juice
• 1 – 1 ½ tsp of sea salt, or more to taste

TO SERVE:

• More lime juice
• More fresh parsley
• Chopped avocado
• Slice of sourdough bread

Instructions

• Heat olive oil over medium heat in a medium pot.
• Add onions and sauté for about 5 minutes.
• Add garlic, carrot, butternut squash, red pepper and tomato paste and cook for 5 minutes, always stirring to keep the vegetables from burning.
• Add ginger, thyme, paprika and coriander and sauté for another minute or two, until fragrant.
• Stir in the tomatoes and water. Bring to a boil, then lower the heat to medium-low and simmer for 5 minutes.
• Add black beans and quinoa and simmer for another 15 minutes, or until the vegetables are tender and the quinoa is fully cooked.
• Turn off the heat and add parsley, lime juice and sea salt. Stir to combine.
• Serve warm with your favorite toppings and enjoy this hearty meal!

The post Butternut Squash, Black Bean & Quinoa Stew appeared first on Monday Dreams.

To make this soul-soothing soup (that also happens to be vegan), I used a mixture of spices, vegetables and herbs that are known for their antioxidant, antiviral, antibacterial, anti-inflammatory and immune-boosting properties. And the combination of all these wonderful herbs and vegetables tastes pretty damn good.

What are you going to find in this immunity-boosting soup?

Onions: can help you fight respiratory infections. Onions are antibacterial, anti-inflammatory and can strengthen your immune system.
Garlic: can help you fight colds and infections. Has immune boosting, antimicrobial, antiviral and antifungal properties.
Ginger: can help you fight inflammation, fungal and bacterial infections.
Turmeric: has anti-inflammatory and antibacterial properties.
Celery: is anti-inflammatory and has antimicrobial properties that can help you fight infections.
Carrots: have immune-enhancing antioxidants like vitamin C and beta-carotene.
Thyme: helps fight sore throats. Has antimicrobial properties and can help you treat coughs, respiratory issues and bronchitis.
Parsley: has antibacterial, antifungal, antiseptic and anti-inflammatory properties. It’s rich in vitamin C and vitamin A and can help boost your immunity.
Lemon juice: citrus fruits are packed with vitamin C and can strengthen your immune system.
Miso: provides beneficial probiotics that may help improve immune function.

This nutritious recipe is also high in fiber and amazing for your digestion thanks to ingredients like ginger, celery, parsley and miso paste. It’s an easy, fuss-free and budget-friendly recipe. And it has noodles, and who doesn’t love a bowl of noodles?! Though if you want to keep this soup on the healthier side, I recommend using whole-grain (or gluten-free) pasta.

I usually make this recipe during the winter, but it’s delicious all year round. So whenever you are feeling under the weather, try having a bowl of this healthy vegan soup.

If you try this comforting soup, let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below. We love hearing from you!

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Immune-Boosting Noodle Soup

Cozy, nourishing and delicious Immune-Boosting Noodle Soup. Healthy and so full of goodness! This hearty and cozy soup will help you fight colds or flu.

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Ingredients

• 1 Tbsp olive oil
• 1 medium onion, finely chopped
• 2 cups carrot, finely chopped
• ⅔ cups celery, finely chopped
• 4 garlic cloves, minced
• 1 Tbsp finely grated ginger, tightly packed
• 2 Tbsp tomato paste
• 2 tsp fresh thyme, leaves only
• 1 tsp ground turmeric
• 1 ½ cup small pasta shapes – I used whole-wheat Ditalini
• 6 cups water or vegetable broth – I used water
• ½ cup parsley, tightly packed, then finely chopped
• 2 Tbsp lemon juice
• 1 Tbsp chickpea miso paste, optional
• 1 tsp sea salt
• Freshly ground black pepper

Instructions

• Heat olive oil in a large pot over medium heat.
• Add onion and sauté, stirring often, for 5 minutes. Onions should be translucent by now.
• Lower the heat and add carrots, celery, garlic, ginger and a big pinch of sea salt. Cook, stirring often, for 5 more minutes.
• Add tomato paste, thyme and turmeric and sauté for another minute or two.
• Add pasta and water or vegetable broth.
• Bring to a boil, then lower the heat and simmer for 7 - 8 minutes (this will depend on your pasta cooking time).
• Once the pasta is al dente (aka ready), turn off the heat and add parsley, lemon juice, miso (if using), sea salt and black pepper. Don’t skip the pepper, it increases curcumin absorption (turmeric’s miracle compound). Stir. Taste and adjust seasoning.
• Serve and enjoy a cozy bowl of soup!

Video

The post Immune-Boosting Noodle Soup appeared first on Monday Dreams.

I love this combo so much, I believe eggplants and tomatoes are meant to be together. They are amazing on their own, but their flavors truly shine when we combine them. To make this soup even more scrumptious I added tahini, fresh basil and sumac. The result is fresh, a little tart and so creamy and lush. Tahini is also an amazing source of healthy fats and plant-based protein. It’s smooth, rich and truly delicious. And it pairs incredibly well with eggplants.

Do you like your soup with toppings?! I think creamy soups need a bit of texture sometimes. So, I made sumac-roasted chickpeas and they turned out golden, crispy and super flavorful. Roasted chickpeas also add a bit more protein and a nice crunch.

This soup is super easy to make, you just bake the veggies in one tray and the chickpeas in another tray. Then you blend the vegetables with hot water, tahini, basil and spices. You serve it warm and top it with a little coconut yogurt and crispy chickpeas and your healthy dinner is ready. It’s light, nourishing and filling at the same time. Hope you love it as much as I do!

This eggplant and tomato soup is vegan, dairy-free, nut-free and gluten-free.

If you try this healthy vegetable soup, let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below. We love hearing from you!

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Roasted Eggplant and Tomato Soup

Wholesome, simple and delicious Roasted Eggplant and Tomato Soup. So easy to make and incredibly flavorful. Serve it with coconut yogurt and sumac-roasted chickpeas for a bit more protein and a nice crunch.

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour

Ingredients

SOUP:

• 2 pounds or 900 grams of tomatoes - I used a combination of heirloom, plum and cherry tomatoes
• 2 small/medium eggplants - about 4 cups cubed
• 1 big red onion
• 1 small garlic head
• 2 Tbsp olive oil
• ⅓ cup tahini
• 6 big basil leaves
• 4 dates – I used Deglet Noor*
• 1 Tbsp lemon juice
• 1 ½ tsp sumac
• 1 tsp ground coriander
• 1 – 1 ½ tsp sea salt
• 3 cups hot water

SUMAC-ROASTED CHICKPEAS:

• 1 15 oz. can of chickpeas, drained and rinsed - or 1 ½ cups of cooked chickpeas
• 2 tsp olive oil
• 1 tsp sumac
• ¼ tsp ground coriander
• ¼ tsp garlic powder
• ¼ tsp sea salt

TO SERVE:

• Drizzle of unsweetened coconut yogurt or tahini
• Sumac roasted chickpeas
• Fresh basil
• Sesame seeds

Instructions

SOUP:

• Preheat the oven to 400 °F / 200 °C.
• Halve or quarter the tomatoes, depending on their size (if using cherry tomatoes leave them whole). Cut the eggplants into ½ - ¾ inch (1,5 – 2 cm) cubes. Peel and cut the onion into quarters. Break the garlic head into cloves, don’t peel them.
• Place chopped tomatoes, eggplants, onion and garlic cloves on a baking tray. Add the olive oil and use your hands (or a big spoon) to mix everything up. Make sure all the veggies are well coated.
• Roast for 40 – 50 minutes (I like to stir the eggplant halfway through), until the vegetables are cooked: tender and golden.
• Remove from the oven, peel the garlic cloves, and use a big spatula or spoon to scrape everything from the tray into a large high-speed blender. If your blender is not big enough, you might have to work in batches and then mix it all up in a big bowl or pot.
• Add tahini, lemon juice, basil, dates, sumac, coriander, sea salt and hot water (if you are not going to eat it right away, you can use cold or room-temperature water). Blend until smooth and creamy. Taste and adjust seasonings. If you prefer a thinner consistency, add a little more water.

SUMAC - ROASTED CHICKPEAS:

• You can roast the chickpeas on a different baking tray at the same time you roast your veggies.
• Place the chickpeas on a baking tray, add olive oil, sumac, coriander, garlic powder and sea salt. Use your hands (or a big spoon) to mix everything up.
• Roast, shaking the pan every 15 minutes, for 25 - 35 minutes or until golden brown and crispy.

TO SERVE:

• Serve the soup while it’s still warm with a drizzle of coconut yogurt or tahini, roasted chickpeas, fresh basil and sesame seeds.
• Enjoy!
• You can store it in the fridge for 5 days or in the freezer for 1 or 2 months.

Video

Notes

*If using Medjool dates start with one or two and see if you’d like to add a third one. Medjool dates are bigger and sweeter than Deglet Noor.

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The combination of chickpeas, tomatoes, olives and basil is absolute perfection. This is such an easy meal, made with simple, wholesome ingredients. In fact, you might already have everything you need to make this healthy plant-based recipe in your kitchen. This is a vegan stew even the pickiest meat eaters are going to love. It’s filling, comforting and it tastes amazing. I love to serve it with a big slice of crusty sourdough, but it’s also delicious with a side of rice, millet, quinoa, or on top of mashed potatoes.

Are you a chickpea lover? Of course, you are, who isn’t?! Well, did you know chickpeas are loaded with health benefits?! They are fiber-rich and a great source of plant-based protein. They can boost your digestion, help stabilize your blood sugar levels and prevent an array of diseases. Best of all, they are filling, cheap and super delicious! Want to know more about this incredible legume? Check out this link.

Hope you love this budget-friendly meal. Leftovers can be stored in the fridge for up to 5 days.

If you try this vegan chickpea recipe, let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below. We love hearing from you!

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Easy Chickpea, Tomato & Olive Stew

Vegan, gluten-free, protein-rich and incredibly delicious Chickpea, Tomato and Olive Stew. A Mediterranean-Inspired meal that’s healthy, easy and so comforting; the perfect weeknight dinner.

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Ingredients

• 1 Tbsp olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, finely chopped
• 1 tsp chili flakes
• ½ tsp dried thyme
• ½ tsp dried rosemary
• 1 15 oz can of diced tomatoes
• 1 15 oz can of chickpeas, drained and rinsed – or 1 ½ cup of cooked chickpeas
• ½ cup water
• ½ cup black olives, thinly sliced
• 5 big sun-dried tomatoes, rehydrated and finely chopped
• ½ cup fresh basil, finely chopped
• 1 Tbsp lemon juice
• Sea salt and pepper to taste

TO SERVE:

• Slice of sourdough bread
• More fresh basil

Instructions

• In a large skillet, heat olive oil over medium heat.
• Add onions and sauté for about 5 minutes.
• Add garlic, thyme, rosemary and chili flakes and cook for 2 minutes, always stirring to keep the herbs from burning.
• Stir in the tomatoes, chickpeas, water, olives, sun-dried tomatoes and a big pinch of sea salt. Stir to combine and bring the mixture to a boil. Lower the heat to medium-low and simmer for 10 – 15 minutes. Stirring occasionally to prevent it from burning.
• Turn off the heat and add the basil and lemon juice. Stir to combine.
• Season with salt and pepper.
• Serve with more basil and a slice of sourdough.
• Enjoy this hearty meal!

Video

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This crowd-pleasing soup is loaded with filling, delicious, fiber-rich plants like leeks, celery, potatoes, garlic and peas. It’s packed with health benefits, and it will keep you full for hours.

If you try this comforting soup, let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below. We love hearing from you!

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Creamy Potato, Pea and Corn Soup

This hearty vegan soup is simple, healthy and so filling. The perfect bowl of comfort food to brighten up your day.

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Servings 5

Ingredients

• 2 Tbsp olive oil
• 1 medium onion, chopped
• 4 garlic cloves, minced
• 2 medium/big leeks, sliced
• 2 celery stalks, finely chopped
• 2 tsp fresh thyme leaves, tightly packed
• 1 tsp chili flakes – omit if you don’t like spicy food
• ¼ tsp ground nutmeg
• 2 pounds or 900 grams of potatoes, peeled and chopped into bite-size pieces
• 6 cups of vegetable broth or water
• 1 cup frozen peas, thawed
• 1 cup frozen corn, thawed
• 2 Tbsp nutritional yeast
• 1 Tbsp white wine vinegar
• 1 ½ tsp sea salt

TO SERVE:

• 5 slices of toasted sourdough bread
• Chopped green onions, parsley or your favorite fresh herbs
• More chili flakes

Instructions

• Heat olive oil in a large pot over medium heat.
• Add onions and sauté for 4 minutes, until translucent.
• Add garlic cloves, leeks and celery stalks and cook for 4 more minutes.
• Add thyme, chili flakes and nutmeg and sauté for another 2 minutes.
• Add potatoes, vegetable broth (or water) and 1 tsp of sea salt. Bring to a boil, then lower the heat and simmer for 15 minutes or until the potatoes are tender.
• Transfer 4 cups of chunky soup to a high-speed blender and blend until smooth and creamy. Pour the creamy mixture back into the pot and stir.
• Add peas, corn, nutritional yeast, white wine vinegar and the remaining ½ tsp (or more) of sea salt (if you think it needs it). Taste and adjust seasonings.
• Serve with your favorite fresh herbs and a nice slice of crusty sourdough.
• Enjoy this cozy soup!

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This comforting Sweet Potato, Coconut and White Bean Soup is so hearty and flavorful.

I love that this vegan soup is loaded with filling, delicious, fiber-rich plants; it’s jam-packed with health benefits and it will keep you full for hours. I always enjoy a sweet potato – coconut combo, and white beans were just a wonderful, protein-rich addition. I also added some great-tasting spices and a splash of lemon juice and the result is so damn tasty!

Wanna get cozy with a healthy bowl of soup?! If you try it, let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below. We love hearing from you!

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Sweet Potato, Coconut and White Bean Soup

Vegan, fiber-rich, loaded with nutrients and oh-so-dreamy Sweet Potato, Coconut and White Bean Soup. So tasty even your non-vegan friends are going to love this hearty, luscious soup.

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Servings 5

Ingredients

• 2 Tbsp olive oil
• 1 medium red onion, chopped
• 3 garlic cloves, minced
• 1 Tbsp grated ginger
• 1 tsp smoked paprika
• 1 tsp ground coriander
• 1 tsp chili flakes
• 2 medium sweet potatoes, chopped into bite-size pieces
• 1 big carrot, thinly sliced
• 1 15 oz can of chopped tomatoes
• 2 cups water or vegetable broth
• 1 can of full-fat coconut milk
• 1 tsp sea salt
• 1 15 oz can of white beans, drained and rinsed – or 1 ½ cup of cooked white beans
• 1 Tbsp lemon juice

TO SERVE:

• 5 slices of toasted sourdough bread
• Chopped parsley
• More lemon juice

Instructions

• Heat olive oil in a large pot over medium heat.
• Add onions and sauté for 5 minutes, until translucent.
• Add garlic and ginger and cook for 2 more minutes.
• Add paprika, coriander and chili flakes and sauté for another minute.
• Add sweet potatoes and carrot and stir until the vegetables are well coated in the oil and spices.
• Add tomatoes, water (or vegetable broth), coconut milk and sea salt. Bring to a boil and lower the heat. Simmer, for 15 – 20 minutes, until the vegetables are tender.
• Transfer 2 - 3 cups of chunky soup to a high-speed blender and blend until smooth and creamy. Pour the creamy mixture back into the pot and stir.
• Add white beans and cook for 3 more minutes.
• Remove from the heat and add lemon juice. Stir to combine. Taste and adjust seasonings.
• Serve with chopped parsley and a nice slice of crusty sourdough.
• Enjoy this cozy soup!

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